Strength 3 Sets 8/8 Lateral Box Step-ups (+lbs) [4sec down] 15-30/15-30sec Copenhagen Forearm Plank 1min Plank KB Crossover (16/12) *Rest 90sec Between Sets* Conditioning 12min [...]

Conditioning 60 Calorie Row/Bike/Ski 45 Push-ups 30 Hang Power Snatches (95/65) 15 Burpee Box Jumps (24/20) *Rest 5min* 15 Burpee Box Jumps (24/20) 30 Hang [...]

Conditioning 24min E90sec 1. 12 Double KB Deadlifts (24/16) 9 Double KB Swings (24/16) 6 Double KB Suitcase Lunges (24/16) Max Wall Climbs/Mountain Climbers in [...]

Strength 3 Sets 16 Front Rack Box Step-ups (24/20) (+lbs) 15-30/15-30sec Copenhagen Forearm Plank *Rest 90sec Between Sets* Conditioning 18min E3M 8 Sumo Deadlift High [...]

Weightlifting 9min E90sec 1 Snatch Grip Deadlift [3sec pull to knees then fast to hips] 1 Hang Power Snatch [above knees] 1 Overhead Squat 1 [...]

Strength 4 Sets 45sec Max Strict Handstand Push-ups *Rest 15sec* 10/10 Meadows Rows (+lbs) [2sec down] *Rest 2min Between Sets* Conditioning 5 Rounds 90sec AMRAP [...]

Conditioning 6 Rounds 9 Box Jumps (30/24) [step down] 12 Front Rack Lunges (135/95) 15/12 Calorie Row or 12/9 Calorie Bike/Ski Strength 9min EMOM 1. [...]

Strength 3 Sets 10/10 Cossack Squats (+lbs) [hold 3sec at bottom] 20 KB Swings (+lbs) *Rest 90sec Between Sets* Conditioning For Time: 160 Double Unders [...]

Conditioning 3 Rounds of: 6 Min EMOM: 1) 9 Hang Power Clean and Jerks (75/55) 2) 15 Box Jumps (24/20) 3) 21 Tuck Ups *Rest [...]

Conditioning In teams of 2: 3 Rounds 40 Front Rack Lunges (135/95) [switch every 10] 200 Double Unders [switch every 50] Then; 3 Rounds 40 [...]